How to get your legs in shape without pumping them up. How to quickly get in shape

06.03.202227.05.2017

A couple of months ago, my friend mercilessly joked: “If a girl works her abs, then she needs to be on the beach in two hours.” Of course, I laughed and noted to myself that this story was not about me, because there was still so much time before summer, and I was not one of those girls. But my vacation, as it usually happens, crept up unnoticed, and 2 weeks before the departure date I began to ask the sacramental question: “What should I eat to lose weight?”

For advice, it was decided not to go to friends who love to talk about “miracle methods” like cellophane wrapping and absolute hunger, but to professionals. It turned out that the question of how to get in shape a couple of weeks before vacation is the most popular question during the vacation period.

Svetlana Kashitskaya, dietitian-nutritionist, candidate of medical sciences:

– Any incorrectly structured days of fasting always lead to the completely opposite result: not to weight loss, but to weight gain immediately after a person returns to a normal diet. Moreover, on vacation, as a rule, we allow ourselves much more than usual: large portions of food, an extra cocktail. And it turns out that from our vacation we bring not only a tan, but also extra pounds.

So, what can be done in 10 days so that the result is visible and not short-term, and most importantly, does not harm your figure or health.

Give up fried, fatty, smoked foods, completely give up sweets, stop deceiving yourself and quit the habit of drinking sweet drinks, including coffee with milk.
In general, the only drinks we leave are water (at least two liters per day), tea, and black coffee. Moreover, for every cup of coffee there should be another cup of water, since coffee dehydrates the body.
We leave the remaining carbohydrates, I mean the right carbohydrates, such as cereals and fruits, in the first half of the day, and in the evening we allow ourselves vegetables in any quantity and in any form: boiled, steamed, grilled, fresh. Low-calorie protein: cottage cheese, yogurt, seafood, turkey, chicken.
To lose weight in a short period of time, you need to remove alcohol from your diet. Especially cocktails, spirits and mixtures with juices and sweet soda.
It is advisable to make your meals 5 times a day and split it into small portions: 250-300 grams for main meals, 100-150 grams for snacks. If you can’t eat five times a day, eat 3 times, but don’t take breaks for more than 5 hours.
To lose weight, you need to give your body regular physical activity: ideally from 40 minutes to an hour. : jogging, cycling, brisk walking.

I haven’t revealed any secrets, but if you follow these tips, you will not only improve your figure, but also your health in general.

And on vacation, don’t torture yourself: eat as much as you want. Just walk on the beach more, swim more, allow yourself sweets in the first half of the day, vegetables in the second, don’t get carried away with cocktails, don’t forget about drinking water. This way, not only will you not bring extra pounds with you, but you may also lose weight.

Andrey Svirid, coach, master of sports of the Republic of Belarus in bodybuilding:

– First of all, I’ll disappoint everyone: get yourself into a good place. physical fitness, it is, of course, impossible to restore muscle tone in 2 weeks, especially if you have never exercised before. But reduce body fat and get rid of excess liquid in the body you can.

To begin with, you should pay attention to such points as healthy and sufficient sleep, physical activity, properly selected diet and amount of fluid consumed.

To get good result from playing sports and proper nutrition, it’s worth starting to prepare for the beach season at least a couple of months in advance. During this time, you can have time to tone your muscles and perhaps even pump them up, and at the same time there will be enough time to get rid of excess weight. First of all, you need to pay attention to nutrition and routine. Nutrition in this case is more important, especially for girls. With the right set of workouts, the weight loss process becomes much more effective.

Have a nice holiday everyone!

Pumped up legs and buttocks will allow you to flaunt your summer outfits, show off your new shorts or skinny jeans. Getting your legs and butt in shape is no easy task, but you can achieve it by mastering a few basic exercises. If you want to show off in a swimsuit without worrying about how you look from behind, follow our recommendations.

Steps

Working out the hips and legs

Run up the stairs. Find a staircase that is not too steep and has at least 30 steps. First, run up one flight of stairs, then calmly go down to where you started. Then increase the distance to two flights, but go down one. Then move on to three. Try to do as many complete cycles as possible in 20 minutes.

Do squats with a lunge to the side. Place your feet shoulder-width apart and point your toes out. Take a step to the right, squat so that your knees form a 90-degree angle. Return to starting position. Do the same with the other leg. Repeat the set 15 times.

Get on your knees and swing your legs up. Place your hands on the floor, straighten your back, place your hands shoulder-width apart and your feet hip-width apart. Bend your leg at a right angle, lift it, trying to push your heel towards the ceiling until your thigh is almost parallel to the floor. Hold this position for 3 seconds, squeezing the muscles of your buttocks and legs. Then slowly lower your leg, bent at the knee, to the floor. Perform 2-3 sets of 20 repetitions on each leg.

Rise up onto your toes. Place your feet hip-width apart so that your feet, knees and hips are at the same level. Stand on your toes, raising your entire body off the ground. Hold this position for 2 seconds. Be careful not to twist your ankles. Return to the starting position. Do 3 sets of 30 repetitions.

Squat and swing your legs. With your feet hip-width apart, slowly begin to squat, keeping your knees over your big toes. Stand up slowly, lift one leg and move it to the side. Return to the starting position. Perform 2-3 sets of 20 repetitions for each leg.

To increase the load, you can wear weights on your ankles. This will engage many muscles and make the exercise more challenging and effective.

Do Romanian deadlifts. Spread your legs, bend them slightly at the knees, take a dumbbell weighing 1.5 - 5 kilograms in each hand. Bend over until your body is parallel to the floor, keeping your back straight and knees bent. The weight will stress your thigh muscles. Then reverse the movement. Feel the tension in your thigh muscles. Repeat 20 times.
- Unlike squats, with this exercise your legs should be only slightly bent at the knees. Follow correct position knees to prevent injury and discomfort.
- If you want to add weight, you can do the exercise with a barbell. Lean forward and gently lower the barbell down. Feel the tension in your thigh muscles.
Do lunges. Place your feet shoulder-width apart. Lunge forward, placing your right leg diagonally in front of your left leg. Bend your left leg at a right angle. Bend right hand near your face, and keep your balance with your left hand. To return to the starting position, walk your right leg toward the center and then rise up. Do the same with the second leg.

Perform jumps with your arms and legs apart. Stand straight with your legs together and your arms extended along your body. Jump with your feet apart and spread your arms as you jump. Then jump back, bend over, touch your big toes, forcing your calf muscles to work. Continue doing the exercise for 30-50 seconds.
- This exercise is an excellent cardio workout. Try to increase the exercise time as your endurance improves.
Jump. Stand on one leg. Jump on this leg, keeping your arms at right angles to avoid falling. Jump for 30-50 seconds on each leg, then rest for a minute and start jumping on the other leg.

Working out the buttocks

Do half squats. Place your feet shoulder-width apart with your feet slightly turned outward. Squat until your legs form a right angle, lightly resting your hands on your legs. Then jump up, bring your legs together and land on the floor. Return to the starting position and repeat the exercise. Perform 20 repetitions.

Do exercises on a step platform. Stand in front of a step platform, bench, or other stable surface that will support your weight, and place your right foot on it. Step up the step, pull up left leg. Step onto the ground with your left foot, then return to the starting position. Do 12 repetitions on each leg.

Do squats with a barbell or dumbbells. Take 2.5 kilogram dumbbells in your hands and place your hands on your thigh muscles. Spread your legs, slowly bend your knees at a right angle and squat, trying not to let your knees extend beyond your big toes. Lower your hands to the floor. Straighten up and repeat the exercise. Perform 15 repetitions.

Do side lunges. Place your feet hip-width apart. Put your right leg far away, squat down, bending your right leg at a right angle. The knee should be over the big toe. You will feel a stretch in your left leg. Place your hand on the floor in front of you to prevent yourself from falling. Stand up, pull your right leg towards your left. Do 15-20 repetitions on each leg.

Make bridges. Lie on the floor with your legs hip-width apart. Bend your legs at an angle between 70 and 90 degrees, pointing your toes up. Place your feet on the floor and begin to lift your pelvis up, squeezing your buttock muscles. Return to the starting position. Do 15 reps.

Do wall squats. Press your back, shoulders and buttocks against the wall, and move your legs slightly away from the wall. Start lowering yourself until your thighs are parallel to the floor. Hold for one second, then return to the starting position without lifting your back from the wall. Repeat 12 times.

This material will tell you how to tidy up the inner thigh. It describes what exercises for inside hips must be performed in order to obtain the desired effect.

Women's legs are one of the main “weapons” of women for men. They are the ones who are admired and fascinated by the stronger half, so they must be perfect and fit. This requires effort.

But what if inner part hips are in many ways far from perfect? After all, it is this area of the body that is the most problematic, and many women suffer from it. It may be flabby, not elastic enough, and have an ugly shape.

But every woman should know that if she puts in some effort, this area can be put in order, so that the question of how to tidy up the inner thighs no longer arises, and attractive miniskirts and shorts become present in the wardrobe.

First you need to understand that it is impossible to radically achieve weight loss in this part, since fat layer on the hips still doesn’t disappear anywhere. In order to achieve local weight loss, you need to eat right - this is the key to success.

You also need to constantly work on the condition of your skin, as many people have sagging muscles. This means that skin tone is lost, and to restore it, you will need to resort to regular contrast showers, peeling, as well as special cosmetics that will give the skin elasticity.

And of course, in no case can you do without physical activity, which includes both leg training and special exercises for the inner thigh, which will make the figure sophisticated and feminine.

If a girl has the opportunity to go to the gym, then the desired result can be achieved faster. But if this is not possible, do not be upset, since you can perform exercises at home and achieve considerable heights.

Below are the most effective exercises for the inner thighs:

Any set of exercises should begin with a warm-up. It is she who is able to prepare the muscles; with the help of a warm-up, the muscles will warm up, and will not stretch and hurt with further loads.

You need to start warming up with normal walking on site within three minutes. Next, you need to raise your knees high and continue walking for two minutes. Warm-up should last about 10 minutes. This time will be enough for the inner thigh to warm up.

Next you need to start squats. This exercise It is not for nothing that it is called basic, since with its help absolutely all types of muscles are strengthened. But in order for the load on the inner thigh to occur, you need to make some adjustments to the classic squats.

You need to squat in such a way that your legs are wide apart and your toes are turned outward. Beginners need to perform 3 sets of 10 times. Over time, when your legs get used to such a load, you can make the exercise more difficult by picking up dumbbells, books or bottles filled with water.

An indispensable, one might even say magical, exercise for strengthening the inner thigh is the barbell squat. You need to squat slowly, your back should be straight and your heels should not be lifted off the floor. First you need to do five squats, and the next day you need to gradually increase the load.

Bringing your legs together with force. For this exercise, you need to prepare in advance either a simulator or suitable available tools. You need to sit either on the floor or on the edge of a hard chair, pressing the rubber ball or a bottle of water and try to bring your legs together. You need to repeat the exercise until a slight nagging pain is felt.

Those who are doing this exercise for the first time need to do about 4 sets of 30 times. It makes you work actively internal muscles hips If you repeat it regularly, you will notice how the tone of your legs improves, and the shape of your legs will also change significantly.

Swing in a lying position. Many people like this exercise because it can be done near the TV. It is advisable to have a hard surface for practicing - the floor. It needs to be covered with either a blanket or a special rug - a karimat.

You need to lie on your side, lean on the floor with one hand, and place the other near your stomach for balance. Now you can begin to raise your leg to the maximum height so that you can feel how the leg muscles are involved.

You need to start the exercise with 10 repetitions of 3 sets. Over time, the pace needs to be accelerated, and when your legs get used to such a load, you can use weights.

In addition to these exercises, losing weight inner thighs impossible without the famous scissors exercise. In order to perform it correctly, you need to lie on your back, rest your elbows on the floor and slightly raise your body. Bend your legs at the knees, then straighten and spread your hips, without sudden movements, to prevent injury or rupture of ligaments.

First you need to perform 20 repetitions, in several approaches. After the body gradually strengthens and gets used to such loads, you can increase the pace.

This course of exercises must be completed with slow stretching in order for the muscles to form correctly. Stretching should be done until a feeling of pleasant, but in no case sharp pain occurs. As for the position for stretching, it should be strictly individual.

If not only the inner part of the thighs is problematic, but also the outer part, cellulite, bumpy and textured skin is visible on it, and it also needs care. Every day you need to rub your skin with a dry and stiff brush. This action must be done daily in the bathroom. You should not feel sorry for yourself; in order to get rid of it, the skin should turn red, you should feel heat and a slight burning sensation throughout your body.

It is also worth limiting the consumption of salty foods, which remove fluid from the body more slowly and lead to swelling.

In order for your hips to be in order, you need to drink as much water as possible, then it will flush out all harmful substances from the body. In addition, clean water significantly improves metabolism and metabolism.

Walking is also good for your hips, so those who want to have firm buttocks and attractive hips. Those who suffer from such a problem while on maternity leave can do this as often as possible. brisk walking with a stroller.

When performing each exercise for the first time, you should remember that you should always start with several approaches; intense load is harmful to any part of the body, so a small amount of work should be done daily.

In conclusion, it is worth adding that if these exercises are performed regularly and not from time to time, then this problem area It will be in order in a few months. Then your figure will be fully prepared for the summer season.

Soon it will become very warm and you will have to take off your winter tights! You will no longer be able to say “these thick, warm tights make you look fat”; you will have to admit that you have not missed a single feast, and at night you were friends with the refrigerator. How to get in shape for summer in the remaining 2 spring months and find the desired slender legs? Is this possible?

It's not a shame to show off slender legs

Summer will begin very soon - the holiday season, short skirts and shorts, beaches and sun! This means that millions of women across the country are starting to urgently get into shape and are trying to get rid of the kilograms accumulated over the winter and a series of spring holidays.

Although personally I think it’s better to be in shape all year round, because believe me, tenacious male gaze able to discern all the imperfections of your figure both under a thick woolen skirt and under trousers.

Is it possible to get in shape in 2 months?

But, let's return to the identified problem: there are only 2 months left until summer, you need to get your legs in order. What do you need to know?

First, you need to understand that beautiful, slender legs and a toned butt can only be achieved through a combination of proper nutrition and exercise. Diet alone will not make your body look beautiful. Especially in 2 months.

There are two reasons for this: first - physical exercise speed up your metabolism and significantly speed up fat burning, secondly, flabby muscles of the thighs and buttocks look ugly, even if you don’t have a single gram of excess fat.

Secondly, local burning fat is impossible, and in this case this is great news, since by doing exercises on your legs and buttocks, you will burn fat on both your waist and arms. At the same time, exercises for the lower body are the most energy-intensive and, therefore, the most effective for getting rid of extra pounds.

How to eat?

It is advisable to give up flour and sweets and replace them with fruits. If this is too difficult for you, eat sweets in moderation and only in the first half of the day. The same recommendation applies to other carbohydrates (rice, cereal, pasta, potatoes, etc.) - it is better to consume them before lunch, and in the afternoon, give preference to foods rich in protein (lean meat, fish, poultry, eggs, dairy products) and vegetables.

What exercises should I do?

A simple set of exercises for slender legs

You need to significantly increase your body's energy expenditure in order to burn excess fat as quickly as possible. To do this, it is not at all necessary to sign up for a gym (although it is advisable).

Avoid elevators. Stairs are a great exercise machine! And it doesn’t matter whether you go up or down – the calorie consumption is approximately the same.

Walk more - get off one stop earlier! In a week - by two, etc.

If you exercise at home, do squats. This is the most effective exercise for the lower body. Girls better squat with broad setting legs Do 4-5 sets to failure while maintaining proper form, and aim to increase the number of reps on each set each week.

Another effective exercise is stepping onto a chair or stool. Also in 4-5 approaches.

If you do this simple complex 3-4 times a week, then by summer your legs will take on beautiful shape. And as a bonus, your waist will also shrink!

Just please look before doing the exercises correct technique exercises in several videos on the Internet. This will help avoid injuries and increase the effectiveness of your workouts!

fit, slim body and a beautiful, eye-catching figure with prominent but neat muscles - this is exactly why most of the fair sex visit gym. True, there are still those who are afraid to oversize, and therefore simply do not go to the gym. However, women rarely have overly developed muscles. In slender, fragile ladies, muscles develop much worse than in those who are naturally curvy.

What does muscle development depend on?

There are two main factors: body type and hormonal levels.

Important!!!

The hormone testosterone is responsible for the increase in muscle mass. And women, in general, have 10 times less of it than the stronger sex. So basically over-recruit muscle mass Moreover, it is much more difficult for a woman to turn into a pumped-up creature, weeks for the thinnest man.

Beauty lower limbs determined, of course, by their length, as well as their shape. But if we are talking about women's legs, then they must be well-groomed, preferably without spider veins and without cellulite. The heels should not be rough, and there should be no dry skin areas on the feet. In addition to sports, foot care includes a whole complex of regularly performed procedures, such as pedicures and various types of compresses with masks, as well as the use of moisturizing and nourishing compositions.

Keeping your leg muscles toned

It goes without saying that the leg muscles should be kept in good shape. This will not require much effort; it will be enough to walk regularly, and also refuse the elevator and climb the stairs under your own power.

Advice

It is also advisable to stretch your legs by performing hidden gymnastics, alternately tensing and relaxing the muscles. Even if you are a very busy person who cannot afford to go to the gym regularly, you can quite effectively tighten your legs.

It is not only possible, but also absolutely necessary to fight cellulite. It often appears not only in those who are overweight and have a lot of overweight, women, but also thin ladies who, to one degree or another, have metabolic problems.

Advice

You need to seek help from a specialist, who in this matter is a cosmetologist.

What will a visit to a cosmetologist give?

He can recommend the most effective and effective methods fight against unaesthetic " orange peel" As a rule, the complex of such activities includes certain types of exercises, as well as anti-cellulite massage with warming oils. Various types of wraps are also good, for example, with honey and seaweed. Before taking a bath, it would be good to treat your skin with scrubs based on coffee grounds and sea salt. Scrubs make the skin surface smooth and silky. You can use either ready-made formulations or mix the exfoliating components with the main mass yourself. It will be enough to apply the mass a couple of times a week.